As you age, cardiovascular health is one of the most important ways to care for your body, and eating the appropriate foods is a fantastic place to start. From superfood quinoa bowls to baked salmon, here are the four most heart-healthy supper suggestions.
Strawberry walnut salad
Nothing says heart-healthy like a salad, and with the appropriate ingredients, you can make one that is as delicious as it is healthy. For this fresh strawberry walnut salad for two, begin with around five ounces (or two plates’ worth) of mixed greens or spinach.
Add a pint of sliced fresh strawberries, half a cup of cherry or grape tomatoes, half a cup of chopped walnuts, and two ounces of crumbled feta cheese. Finally, garnish the salad with balsamic or raspberry vinaigrette, or another dressing of your own.
Superfood quinoa bowls
To take your heart-healthy meals to the next level, try these quinoa bowls loaded with superfoods. Cook six cups of quinoa and divide it among four dishes (or resealable containers, if meal preparing) Top each bowl with cooked broccoli and edamame, sliced avocado, roasted or raw almonds, a cup of chopped kale dressed with your preferred vinaigrette, and toasted sesame seeds.
Citrus-garlic salmon
Everyone is aware that fish is one of the most heart-healthy foods, and this straightforward lemon-garlic salmon recipe is ideal. Begin by heating the oven to 400 degrees Fahrenheit and greasing a large baking dish. Then, whisk together the juice of two lemons, three to four minced garlic cloves, two tablespoons of olive oil, and seasonings to taste. Place two to three salmon filets in a bag or bowl, then cover them with the marinade.
Allow the salmon to marinate for half an hour while you place lemon slices in a baking dish that has been oiled. Place the salmon fillets on top of the lemons and bake for 12 to 15 minutes, or until the fish reaches an internal temperature of 135 degrees Fahrenheit. After turning the filets and placing the lemon slices on top, broil the dish for three minutes. Serve the meal garnished with parsley.
Tacos de pescado sana
Try these heart-healthy fish tacos as an alternative fish recipe. Season four pieces of tilapia with 1 teaspoon of cumin, 1/2 teaspoon of chili powder, and 1/2 teaspoon of salt. To prepare the sauce, combine a third of a cup of sour cream with the juice of half a lime, a small amount of water, chili powder, and salt to taste.
In another bowl, combine two cups of shredded cabbage, one-fourth cup of shredded carrots, one-fourth cup of chopped cilantro, one tablespoon of olive or avocado oil, the juice of one lime, and one-fourth teaspoon of salt.
Four to five minutes per side should be spent cooking the fish in olive or avocado oil over medium-high heat in a big skillet. Remove the fish, sprinkle it with a little lime juice, then break or cut it into smaller parts. On warmed corn or flour tortillas, stack the tacos with fish, cabbage, and sauce.
